Creatine: The Best Forms
Muscular Development|December 2020
New products and formulations are introduced to the supplement market every day. However, it is very rare for a product or especially an ingredient to create noteworthy evolution in supplement performance. Arguably, the greatest leap up this axiomatic evolutionary ladder occurred with the advent of creatine supplements in the 1990s. Creatine has proven over and over to be “the real deal” in clinical research and broscience. It’s a muscle-building, performance-enhancing supplement that nearly all athletes should use.
By Victor R. Prisk, M.D. 
Creatine: The Best Forms

Many innovative forms of creatine have hit the market since the introduction of creatine monohydrate (CM) in the early 1990s. Companies bank on the fact that creatine, at least in monohydrate form, is a reliably effective supplement. Athletes and even average consumers are familiar with the name “creatine,” whether they think it is a performance-enhancing drug or a healthy supplement. In order to create new buzz about creatine, many different angles have been used.

First, creatine can come in various physical forms. These could be liquids, powders, gels, chews or pills. These products may mix creatine with other supplements in the hope to increase absorption or effectiveness. Second, creatine comes in different chemical forms (i.e., salts and esters). Also, because creatine is technically an amino acid, it can be combined with other amino acids to make a peptide chain (di- and tri-peptides). We will go into more detail about this in the content that follows. Third, it has been suggested that these various forms of creatine act physiologically different than CM. Claims of better absorption, greater strength gains, or less side effects are used in marketing to differentiate products from CM. With all of this variety, has any form been shown to outperform or even match the performance of original CM?

Structure and Function

この記事は Muscular Development の December 2020 版に掲載されています。

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この記事は Muscular Development の December 2020 版に掲載されています。

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